Monday 05/25/2020

Register for a class as normal on WODHopper and input your score on the WODHopper scoreboard!

Have Instagram?? Post a WOD pic using the hashtag
#powerhouronline

🇺🇸 Happy Memorial Day! 🇺🇸

Warm up

2:00 Run
-then-
3 Rounds
5 Up Downs
10 Pushups
15 Air Squats
-then-
2:00 Run

-check out the video for movement/equipment alternatives!

Workout

“Murph”

1 Mile Run
100 Pullups
200 Pushups
300 Air Squats
1 Mile Run

Recommended:

1 Mile Run
-then-
20 Rounds
5 Pullups (or 5 Up Downs)
10 Pushups
15 Air Squats
-then-
1 Mile Run

(or partition the reps as you wish)

Feel free to do Half Murph, Teams of 2 Murph, 1/4 Murph, whatever gets you moving in Honor of Michael Murphy!

*Please keep in mind we have not done volume like this since COVID-19 shut us down. Consider dropping the reps especially if you are doing pull-ups.

Score = time

-check out the video for movement/equipment alternatives!

In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28, 2005. A U.S. Navy SEAL officer, Murphy was awarded the U.S. military's highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. His other posthumous awards include the Silver Star Medal (which was later upgraded to the Medal of Honor) and the Purple Heart.

The "Murph" Hero WOD was originally posted on the CrossFit Main Site as the workout of the day for Thursday August 18, 2005 (050818), where the post said "This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is."

"Murph" has become one of the most famous CrossFit workouts, globally, especially as a tribute on U.S. Memorial Day, when the workout is sometimes referred to as "Memorial Day Murph."

The workout, as prescribed ("Rx"), requires a weight vest but allows the athlete to partition the work as needed. In a more challenging "Rx+" version of the workout some athletes do the work in the order written, un-partitioned (complete the 100 pull-ups before beginning the push-ups, etc.).

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